Dumbbell Bench Press
Swap
Sets
4
Reps
8
Rest
90s
Load
moderate and smooth
Use this if the neutral-grip setup is not available and shoulders still feel good.
Training Session
Upper Bias Full Body
45-minute gym session
1
Dumbbell Bench Press with Neutral Grip
4 sets · 8 reps · 90s rest · 12 kg each again if needed, or a small increase only if all sets stay smooth
Sets
4
Reps
8
Rest
90s
Load
12 kg each again if needed, or a small increase only if all sets stay smooth
Repeats a proven press pattern without forcing a big load jump and gives the session a clear upper-body anchor.
- Use the same neutral grip that felt fine last time.
- Stop with 1 to 2 reps in reserve and keep the lowering phase controlled.
Swap option
Same slot, different setup.
2
One-Arm Dumbbell Row
4 sets · 10 reps · 75s rest · match last session cleanly before increasing, and even out side-to-side effort
Sets
4
Reps
10
Rest
75s
Load
match last session cleanly before increasing, and even out side-to-side effort
Keeps a familiar row pattern, balances the pressing volume, and lets you clean up left-right symmetry without stressing the knee.
- Brace on the bench and keep torso position stable.
- Start with the weaker side and match quality rather than chasing extra reps on the stronger side.
Swap option
Same slot, different setup.
Seated Cable Rows
Swap
Sets
4
Reps
10
Rest
75s
Load
moderate with a one-beat squeeze
Use this if dumbbell space is crowded.
3
Barbell Hip Thrust
3 sets · 8 reps · 90s rest · around 60 kg again unless it feels clearly easier today
Sets
3
Reps
8
Rest
90s
Load
around 60 kg again unless it feels clearly easier today
Keeps a proven posterior-chain movement in place while holding the baseline steady instead of forcing more lower-body stress.
- Drive through the heels and pause briefly at the top.
- If 60 kg still feels medium-heavy, keep it there and make the reps cleaner rather than heavier.
Swap option
Same slot, different setup.
Barbell Glute Bridge
Swap
Sets
3
Reps
8
Rest
90s
Load
moderate and controlled
Use this if the hip thrust bench setup is busy.
4
Ball Leg Curl
3 sets · 10 reps · 60s rest · bodyweight with controlled hips
Sets
3
Reps
10
Rest
60s
Load
bodyweight with controlled hips
Reuses a hamstring pattern that already tolerated well and adds posterior-chain volume without heavy knee-dominant loading.
- Keep the hips lifted through the set.
- Shorten the range if the knee gets cranky or the hamstrings cramp.
Swap option
Same slot, different setup.
Glute Ham Raise
Swap
Sets
3
Reps
8
Rest
75s
Load
bodyweight or lightly assisted
Use this only if there is no exercise ball and you can keep the reps smooth.
5
Pallof Press
3 sets · 12 reps · 45s rest · light to moderate cable tension
Sets
3
Reps
12
Rest
45s
Load
light to moderate cable tension
Brings trunk work back in with a simple anti-rotation pattern that supports knee-friendly strength without fatigue spikes.
- Stand tall, ribs down, and press straight out without twisting.
- Treat each rep as a pause, not a rushed push.
Swap option
Same slot, different setup.
Dead Bug
Swap
Sets
3
Reps
12
Rest
45s
Load
bodyweight slow tempo
Use this if the cable setup is busy or you want the same trunk slot as last time.
6
Recumbent Bike
6 sets · 40s · 50s rest · steady hard effort you can repeat without knee irritation
Sets
6
Time
40s
Rest
50s
Load
steady hard effort you can repeat without knee irritation
Adds low-impact conditioning for fitness and weight-loss support while keeping the joint stress lower than a second heavy leg slot.
- Build for 10 seconds, then hold a solid pace for the rest of the interval.
- If the knee feels better with smoother cadence, choose that over chasing harder resistance.
Swap option
Same slot, different setup.
Air Bike
Swap
Sets
6
Time
40s
Rest
50s
Load
hard but smooth
Use this if the recumbent bike is unavailable and the knee still feels calm.